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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Open it! - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
6:30am CrossFit All Levels
9am CrossFit All Levels
Noon CrossFit All Levels
4:30pm CrossFit All Levels
5:30pm CrossFit All Levels
6:30pm CrossFit All Levels
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
34 (20/14)
Workout
Open it!
WOD
Metcon (AMRAP - Rounds and Reps)
Rx+
20 Lateral Burpees Over the Barbell
20 KB Swings (24/16 kg)
10 Shoulder-to-Overhead (135/95 lb.)
AMRAP 20 min.
Rx
20 Lateral Burpees Over the Barbell
20 KB Swings (16/12 kg)
10 Shoulder-to-Overhead (95/65 lb.)
AMRAP 20 min.
Fitness
20 Lateral Burpees Over the Barbell
20 KB Swings
10 Shoulder-to-Overhead
AMRAP 20 min.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, February 27, 2019
Male Clients
1
#Sean
Wieser
6:30pm CrossFit All Level...
4 + 32
2
Francisco
Garcia
Noon CrossFit All Levels
4 + 11
3
Chad
Kobold
5:30pm CrossFit All Level...
3 + 34
F Burpees!!
4
Aaron
Barvitz
5:30am CrossFit All Level...
3 + 20
Burpees for days!!!!
5
#Derek
Wilcock
9am CrossFit All Levels
3 + 7
ILuvBurpees!!!
6
Private
9am CrossFit All Levels
3 + 2
7
Chris
“Old Man” ...
5:30pm CrossFit All Level...
6 + 23
8
Brock
Johnson
5:30pm CrossFit All Level...
5 + 40
9
Cody
Brown
6:30pm CrossFit All Level...
5 + 20
10
Lyman
Anderson
6:30pm CrossFit All Level...
4 + 28
11
The
Godfather
Noon CrossFit All Levels
4 + 23
12
Brian
Kohl
6:30am CrossFit All Level...
4 + 20
13
John
Cao
5:30pm CrossFit All Level...
4 + 5
53lb kb
14
John
Iskandar
6:30pm CrossFit All Level...
4 + 0
15
Josh
Carter
9am CrossFit All Levels
3 + 50
24kg KB
16
Private
5:30am CrossFit All Level...
3 + 30
17
Private
9am CrossFit All Levels
4 + 43
18
Jon
Fallon
5:30pm CrossFit All Level...
4 + 18
19
jaime
mendez
6:30pm CrossFit All Level...
3 + 29
20
Rodrigo
delaRosa
6:30pm CrossFit All Level...
2 + 20
65lb bb
Female Clients
1
Alesha
Asijie
5:30am CrossFit All Level...
3 + 41
2
Kendra
Lowry
5:30pm CrossFit All Level...
7 + 0
3
Mia
McCorkel
6:30pm CrossFit All Level...
5 + 5
4
Kate
Gonzalez
6:30am CrossFit All Level...
5 + 0
5
amy
an
5:30pm CrossFit All Level...
4 + 45
5
Lauren
Pew
9am CrossFit All Levels
4 + 45
so close!
6
Savanna
Fallon
6:30pm CrossFit All Level...
4 + 12
7
Maricela
de la Rosa
6:30pm CrossFit All Level...
3 + 0
8
Carolyn
Baynham
4:30pm CrossFit All Level...
11 + 25
10 jump ropes 10 KB Swings 6 shoulder overhead
9
Catalina
Johnson
Noon CrossFit All Levels
5 + 10
55#/ purple KB
10
Tawna
Wedin
Noon CrossFit All Levels
5 + 5
55#
11
Alexandra
Hawn
5:30am CrossFit All Level...
4 + 20
12
Erica
Lugo
5:30pm CrossFit All Level...
3 + 20
ppl kb; 35 lb bar
13
Private
9am CrossFit All Levels
3 + 13
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